CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Wednesday, May 28, 2014

5.29.14 WOD

Athletes, check out our new equipment! I would like to let everyone know that these plates are not for outside use. Please take care of our equipment. I have been hearing a lot of empty bars being dropped from more then a foot high (not ok). Thank you in advance. 

Coach Leo 


Back Squat 3×5 (add 5 lbs to last workout)

Back Squat 3 @ 75%, 3 @ 80%, 2 @ 85%, 3×1 @ 90%

10 Rounds for time:
10 Walking Lunge Steps, Forward
10 Walking Lunge Steps, Backward
10 Box Jumps 24/20

Note: on the walking lunges make sure that your hips open up ever time when you stand before descending to the next lung. Scale as needed. 

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